Fri 8th Mar 2019 at 5:00pm by AngeM
Run > Easy
-
Time
30:02
-
Miles
3.31
-
Min/mi
9:04
-
Pacing
85%
-
WAVA
57.36
-
Stride(cm)
89
-
Cals
335
-
Cadence
199
-
Asc(m)
76
-
Surface
Mixed
Notes & Comments
Easy Friday one with Cam for 3 miles, then lone last spurt as obsessiveness kicked in to finish up on a round 30 minutes! ;0)
Split Summary
===
1) 1m - 9:03(9:03/m) 101cal 6.63/8.41mph
2) 1m - 9:18(9:18/m) 102cal 6.45/7.43mph
3) 1m - 9:13(9:13/m) 101cal 6.51/7.1mph
4) 0.31m - 2:28(7:58/m) 31cal 7.53/7.91mph
-
Min/mi
0
-
Recent
0
-
Elev
0
-
Cad.
0
0mi in 0
Miles
Miles
|
Time
Time
|
Split
Split
|
Min/mi
/mi
|
Cadence rpm
Cad.
|
Ascent mtrs
Asc.
|
0.13 |
1:01 |
1:01 |
8:06 |
197 120-210 |
0/3 |
0.25 |
2:23 |
1:23 +9
|
11:01 |
199 188-210 |
1/2 |
0.38 |
3:28 |
1:04 |
8:35 |
201 190-202 |
2/3 |
0.50 |
4:40 |
1:13 |
9:41 |
199 196-200 |
4/1 |
0.63 |
5:47 |
1:07 |
8:56 |
201 200-202 |
2/6 |
0.75 |
6:53 |
1:05 |
8:42 |
201 198-204 |
1/1 |
0.88 |
8:10 |
1:18 +8
|
10:23 |
198 182-202 |
1/2 |
1.00 |
9:21 |
1:10 |
9:23 |
205 204-206 |
2/1 |
1.13 |
10:49 |
1:29 +23
|
11:49 |
198 184-206 |
4/3 |
1.25 |
12:00 |
1:10 |
9:21 |
201 184-204 |
1/1 |
1.38 |
13:10 |
1:10 |
9:21 |
202 198-206 |
5/5 |
1.50 |
14:18 |
1:08 |
9:04 |
203 200-206 |
7/8 |
1.63 |
15:32 |
1:14 |
9:50 |
197 184-204 |
6/8 |
1.75 |
16:43 |
1:11 |
9:29 |
197 182-202 |
4/1 |
1.88 |
17:51 |
1:08 |
9:03 |
183 100-204 |
2/2 |
2.00 |
19:01 |
1:10 |
9:20 |
202 188-206 |
2/3 |
2.13 |
20:13 |
1:12 |
9:38 |
197 184-230 |
3/2 |
2.25 |
21:27 |
1:14 |
9:53 |
204 202-208 |
6/8 |
2.38 |
22:40 |
1:13 |
9:42 |
201 188-206 |
1/2 |
2.50 |
23:46 |
1:06 |
8:47 |
201 196-202 |
3/2 |
2.63 |
24:51 |
1:05 |
8:40 |
203 202-206 |
1/1 |
2.75 |
25:59 |
1:08 |
9:07 |
201 198-202 |
2/1 |
2.88 |
27:35 |
1:36 +28
|
12:49 |
184 120-208 |
2/1 |
3.00 |
28:41 |
1:06 |
8:47 |
197 184-214 |
1/1 |
3.13 |
29:40 |
59 |
7:56 |
204 204-204 |
2/0 |
3.25 |
30:41 |
1:00 |
8:03 |
212 204-214 |
2/2 |
3.31 |
31:09 |
28 |
7:56 |
202 198-214 |
1/1 |
Elevation
No climbs of at least 10 metres detected.
Cadence
Cadence Bands
|
% |
Cad |
Mi |
Time |
Min/mi |
Run |
94.8 |
201 |
3.3 |
29:32 |
9:09 |
Walk |
4.3 |
115 |
0 |
1:20 |
27:17 |
Pause |
0.9 |
- |
- |
17 |
- |
Benchmarks
Distance |
Time |
Mins/mi |
WAVA |
Fastest |
400m |
1:58 |
7:54 |
48.41% |
More |
800m |
4:26 |
8:55 |
46.97% |
More |
1km |
5:36 |
9:01 |
48.42% |
More |
Mile |
9:03 |
9:03 |
51.06% |
More |
5k |
29:22 |
9:27 |
54.96% |
More |
Predictions
Dist |
Time |
Per Mile |
WAVA |
1M |
8:27 |
8:27 |
54.65 |
5km |
28:05 |
9:02 |
57.46 |
5M |
46:30 |
9:18 |
56.61 |
10km |
58:33 |
9:25 |
56.29 |
10M |
1:36:58 |
9:42 |
55.94 |
Half |
2:09:05 |
9:51 |
54.86 |
20M |
3:22:09 |
10:06 |
55.06 |
Mara |
4:29:09 |
10:16 |
54.74 |
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